The ONLY 2 Exercises That Actually Grew My Chest

Introduction

Are you struggling to grow your chest despite trying numerous exercises? This guide outlines the two key exercises that can significantly enhance your chest development, based on insights shared by Jeremy Ethier. By focusing on the right movements and form, you can achieve remarkable growth in your chest muscles.

Step 1: Switch to Dumbbells for Better Activation

• Why Dumbbells: Using dumbbells instead of a barbell allows for a more natural range of motion and better chest activation tailored to your body structure.

• Adjust Your Bench Angle:

  • For individuals with a steep sternum angle, set the bench at a higher incline (30 to 45 degrees).
  • If you have a flat sternum angle, a slight incline (one or two notches up) is sufficient.

• Focus on the Bottom Stretch:

  • Start with lighter weights (e.g., 65 lbs instead of 95 lbs) to perfect your form.
  • Gradually progress to heavier weights as your form improves and you can feel your chest working effectively.

Step 2: Implement the Seated Cable Fly for Mid and Lower Chest Development

• Create Your Own Seated Cable Fly:

  • This exercise targets the chest in a stretched position, promoting growth in the outer chest.

• Key Tweaks for Maximum Effectiveness:

  1. Use a Foam Roller: Place a half foam roller behind your back to facilitate a deeper stretch.
  2. Adjust Cable Setup: Set the cables at shoulder height and scoot your butt forward on the bench to align the tension with your mid and lower chest.
  3. Focus on Chest Engagement: Envision a string pulling your sternum up throughout the movement. Concentrate on squeezing your biceps into the sides of your chest.

• Recognize Failure: Stop the exercise when you feel your shoulders taking over the movement, indicating chest fatigue.

Step 3: Optimize the Pec Deck if Necessary

• Using the Pec Deck: If the pec deck is your only option, maximize its effectiveness by:
  • Performing as many full repetitions as you can to enhance the squeeze.
  • After reaching failure, do half-reps focusing on maintaining tension in the stretched position.

Conclusion

By focusing on these two exercises—using dumbbells for pressing and performing seated cable flies—you can effectively target all areas of your chest. Remember to maintain proper form, gradually increase your weights, and prioritize the range of motion over ego-lifting. For further chest growth, consider increasing your training volume based on your progress. Stay tuned to Jeremy Ethier’s channel for ongoing updates and strategies to enhance your chest workouts.